Hello All,
This is a great website, by the way. Thank you to admin and contributors.
I have been counting cals and working out for a bit over 12 weeks. I thought I was ready to start a couch to 5k, considering that I have been using the elliptical, treadmill, stationary bike and also walking in my neighborhood. I started yesterday, on the treadmill. They recommend 1.5 min walk and 1 min jog for 20 min for your first week. It was excrutiating! The area from my knees down was hurting so badly. I am wearing new Asics so my tennis shoes are not the issue. I am 35 years old, female, 5'6" and weigh 263lbs, so I am still big (down from 291). I couldn't last the 20 min so I did 14, and I walked for 2 min in between each 1 min jog. I felt like I was going to die!!! Jogging has been something that I wanted to do for a long time, and it is more important now since I want to run a few 5ks to benefit cancer research (both my niece and my cousin are suffering currently).
Help! Does it get better? even at my current weight? would it be better to run outside than on a treadmill? I like the idea of running on a treadmill since I can keep track of my speed, and I can't afford any gadgets right now. What speed should I go? - I was doing 2.7mph (walk) to 4.2mph (jog). Any advice is appreciated, especially from those who did feel like giving up after their first jog and didn't, and had success afterwards. How did you do it? This is now a challenge for me, so I have to win. I just don't know how.
Happy Wednesday :-)

Hey there! So I actually started a pretty similar thread because I feel very strongly that C25k is not necessarily doable right off the bat. Here's the link, if you're curious: http://www.3fatchicks.com/forum/exer...-c25k-app.html

When I first started the program I did week 1 day 1 for three months without it getting too much easier!

My advice? Don't beat yourself up over it.

I recently tried to restart c25k and it felt impossible. I can make it to run 7 but I can never complete the last few runs. It's HARD! And my HR is so high the whole time I feel like I'm just wasting energy without burning calories or building much endurance.

So, I wrote up my own plan to ease myself into c25k (which is hilarious because isn't the whole point of c25k to ease you into running?). I'm alternating 30s running with 1m walking, and adding 5 seconds to both times each week. I'm hoping that this will allow me to start c25k by September. HA!

My theory is that c25k is not designed for overweight/obese out of shape people. It's designed for small out of shape people who aren't carting around a hundred extra pounds of weight with them on their run. So us overweight runners need to ease ourselves into the program.

So don't stress about it! You're not alone. Do what works for you and eventually you will get to a point where c25k is finally manageable!

It does get a lot better. My first run was half a mile. And it almost killed me.

I now run at least 4 miles every day and have done half-marathons.

I am not trying to discourage you but I will make the following points:

First, you are a heavy runner. I was 220lbs when I did my first run - a lot less than you and I am a taller guy. The bottom line is things will get much easier as you lose weight so you should take things easy and accept that you will need to run very slowly for now.

Secondly, shoes make all the difference for a heavy runner. If you keep getting knee pain, I would consider changing your shoes for ones that better suit heavy runners such as Mizuno Wave Creations. That made all the difference to me.

Thirdly, the secret is persistence. Keep running (every day or two) at the same pace until you are able to go either faster or further. Repeat.

Fourthly, I would do a combination of treadmill and outside running. Outside running can be a little easier because you can adjust your pace. But there are also hills... Treadmills help develop better discipline at keeping speed.

Fifth, listen to your body. Running sore is OK. Pain is not. Don't start a run if you are in pain. Rest.

Good luck and keep at it!

If you always get sharp pains in your knee,you may need a lower impact sport. I used to run to lose weight, this last time my knee just wouldn't tolerate it, so spin class and elliptical it is for me. With the weight I lost, I tried the treadmill to see how I did. 20 minutes before the pain killed it.
You can get your heart rate up with other activities. Only you know what your body can handle.

I appreciate all of your feedback. Thank you so much!
As far as my weight is concerned, I watched a lot of episodes of Extreme Weight Loss and a lot of those folks started out a lot heavier than me, and became runners in what seemed like no time at all. So I am thinking that maybe that is not so much the issue.

I walked for a good 6 months ( starting at 255 lbs ) before trying to run. When I started running at 200 lbs, it was for as long as I could manage. If that was 30 seconds, so be it. I walked until I felt like running again.

One day I ran the length of a song. Then 2 songs. Then a whole album. I let my body dictate my pace. I'm not knocking C25k, but I don't think I would've stuck with it if I'd have forced myself to run when I was told to.

What she said... start slow and work yourself up when your body tells you

I think I am going to have to write a sticky for beginner runners who find C25K too hard.

Short history. Was obese. Lost some weight tried to start running. Started running when I was 49. Didn't even have running shoes so ran barefoot on the beach at first. It was appalling, this huge, red faced woman lumbering down the beach sounding like she was going to expire on the spot....

Now I am an ultra runner. So it is possible.

Ditch the app.
Can you walk for half an hour? If not, work up to that first. When you can, try a slow jog. Speed doesn't matter, it the different muscles you are using that do. How far can you jog? To the next lamppost? 20 seconds? 5 seconds? That is your 'run'. Walk some to warm up. Do your run. Walk some more. Do your run again. Walk home.
Do this for a week. But follow the rule...never run for more than 2 consecutive days, never rest for more than 2 consecutive days. This gives your body time to recover.
Next week do the same but extend your run. If you ran to the lamppost, can you make it to the next one. If you ran 20 seconds, try 30. Etc. walk to warm up, do your run, walk some to recover. Do your run again. Walk some , do your run for a third time. Walk home. If you have been too ambitious extending your distance and repetitions, cut back. It's supposed to be fun. It's not supposed to injure you.

I never use a treadmill. It really doesn't matter how far and how fast you are going at this stage. Just go. Enjoy. If you live where it gets too hot/cold then you may have to exercise inside, but outside their are birds, and trees and parks (and homeless druggies if you are VegTraveller!)
The secret is to start where YOU are not where some generic app decides most people can start. I couldn't do C25K, it was way too hard, but I got there in the end.

You can do it. PM me if you want more specific help.

Auto.

This method sounds great to me.

I came here looking for running advice as I've been walking 2-3 hours a day for the past week and I feel ready to run. I was curious about C25K but I don't really like to follow regimes. I exercise better when I am enjoying what I'm doing and when I don't feel any pressure. I wasn't sure if it would be effective just to run as I felt like it so this post was reassuring. Thank you!

These awful shows cause more problems than they solve. Reality TV is not real. Some of these people suffer severe injuries, and most gain all the weight back. Pay attention to what YOUR body is telling you, and don't compare yourself to someone on television.

Whatever you do make sure you're stretching after your runs. Start slow and follow one of the good programs suggested on the thread. One thing is for sure. If you can walk for 3 hrs a day you're ready to do something a little more intense and save a little precious time.

You're welcome. I think it is extremely effective to run as you feel like it because you're more likely to stick with it if you do it on your terms. Running should be whatever you want it to be. There are people who run just to enjoy the time to themselves, or to socialize with running buddies, or to add some high intensity intervals to their walking. It's all good.